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Grocery List & Class Prep Notes *PDF
Prep time: 30 min.
Makes enough for 2 servings and leftover dressing.
Wrap Ingredients
- leaf or romaine lettuce, washed and dried
- 1 carrot, grated
- 1 beet, boiled and grated
- 1 zucchini, grated
- 2 green onions, chopped
- 1/4 cup fresh parsley or cilantro, chopped
- 2 Tbsp coconut flakes, unsweetened
Wrap Directions
- Toss the vegetables together in a bowl, drizzled with some dressing.
- Spoon some of the veggie mixture into a piece of lettuce, and wrap or fold. You can also just put the veggies on top of a bed of torn lettuce if you like.
Spicy Black Bean Dressing Ingredients
- 1/2 cup cooked black beans
- Lime zest (optional)
- 2 Tbsp fresh lime juice (or 1 Tbsp concentrate)
- 2 Tbsp water
- 1/2 tsp ground cumin
- 1 clove fresh garlic, pressed
- Pinch ground cayenne
- Sea salt or Herbamare, to taste
Spicy Black Bean Dressing Dressing Directions
- Puree the beans with the lime juice, zest and water until it’s smooth.
- Mix in the spices and garlic, and taste for seasoning. Add salt to bring the flavors together.
Nutrition Facts – Lettuce Wraps
Per serving (not including dressing)
- Calories 165
- Total Fat 9.5g 15%DV
- Saturated Fat 8g 40%DV
- Cholesterol 0mg 0%DV
- Sodium 108mg 8%DV
- Carbohydrates 19.2g 6%DV
- Dietary Fiber 7.2g 29%DV
- Sugar 9.9g
- Protein 3.7g
- Vitamin A 13042IU 483%DV
- Vitamin C 33.6mg 37%DV
- Calcium 61.9mg 5%DV
- Iron 1.7mg 9%DV
Nutrition Facts – Dressing
Per Tbsp
- Calories 88
- Total Fat 0.4g 1%DV
- Saturated Fat 0.1g 0%DV
- Cholesterol 0mg 0%DV
- Sodium 7mg 0.5%DV
- Carbohydrates 16.1g 5%DV
- Dietary Fiber 5.8g 23%DV
- Sugar 0.1g
- Protein 5.8g
- Vitamin A 11IU 0%DV
- Vitamin C 1.5mg 2%DV
- Calcium 22.5mg 2%DV
- Iron 1.6mg 9%DV